Are cleanses good for weight loss?
With so many different diets and cleanses out there promising fast weight loss, it can be tempting to try one for yourself. Proponents of cleanses claim they help remove toxins from your body, reduce bloat, and kickstart weight loss. But are cleanses actually effective for sustainable, long-term weight loss? Let’s take a closer look at the science behind cleanses and whether they live up to the hype.
What are cleanses?
Cleanses come in many forms, but generally involve restricting your diet to clear liquids or juice for a set period of time. Some popular cleanses include:
- Master cleanse: Drink only a lemon juice, maple syrup, and cayenne pepper mixture
- Juice cleanse: Drink only vegetable and fruit juices
- Water fast: Drink only water and herbal teas
- Smoothie cleanse: Blend and drink only fruits and vegetables
Cleanses typically last anywhere from three days to a month. The goal is to give your body a break from digesting solid foods so it can focus its energy on “flushing out toxins.”
Do cleanses lead to weight loss?
In the short-term, yes. Most people will lose weight rapidly on a cleanse since they are consuming very few calories. However, as soon as you start eating normally again the weight will quickly return.
Here is an example of the typical weight loss from a 3-day juice cleanse:
| Day | Weight |
|---|---|
| 1 (pre-cleanse) | 150 lbs |
| 2 | 147 lbs |
| 3 | 145 lbs |
| 4 (post-cleanse) | 148 lbs |
As you can see, while rapid weight loss occurred during the cleanse, it was mostly temporary. This is because cleanses do not address the root causes of weight gain like poor diet, lack of exercise, and a slow metabolism.
Are cleanses safe?
For most healthy adults, a short juice or water fast is likely safe. But cleanses that last longer than a few days can start to cause issues:
- Nutrient deficiencies: Long-term restriction of food groups can lead to deficiencies in protein, vitamins, minerals, and more.
- Blood sugar crashes: Going extended time without protein or fiber can make blood sugar wildly fluctuate.
- Fatigue and dizziness: Calorie and fluid restriction can leave you feeling exhausted.
- Headaches: Caffeine withdrawal is common during juice cleanses.
- Dehydration: Even mild dehydration can affect energy, mood, and thinking.
Additionally, cleanses are not recommended for anyone with diabetes, heart issues, kidney disease, or women who are pregnant or breastfeeding without medical supervision.
The bottom line
Here is a summary of the key points:
| Pros | Cons | |
|---|---|---|
| Weight Loss | -Rapid short-term weight loss while on the cleanse | -Weight returns once normal diet resumes |
| Health | -May give your digestive system a rest | -Can cause nutrient deficiencies, fatigue, headaches, dehydration if done long-term |
| Sustainability | -Restrictive and difficult to maintain long-term |
While cleanses may seem like a quick fix for weight loss, they are an unrealistic and likely unhealthy long-term solution. You are better off focusing on sustainable, gradual weight loss through a healthy diet and active lifestyle. Aim for no more than 1-2 lbs of weight loss per week for the best results.
Rather than a cleanse, try cleaning up your normal diet by:
- Eating more fruits, vegetables, lean proteins, and whole grains
- Limiting processed foods, sugar, salt, and saturated fats
- Drinking plenty of water
- Exercising for 30-60 minutes most days of the week
Adopting healthy eating habits and being more active will serve your body far better in the long run than a short-term cleanse. Be patient with yourself and make gradual lifestyle changes you can actually stick to.
